Help

ive been working out for the past 12 weeks hard. I've gained some size but want that 6 pack.  any comment will or advice is welcomed

[image]local://20707/7AD26ED7B41642F48E03502017EEFC3C.jpg[/image]

Attached Image(s)

PAIN IS JUST WEAKNESS LEAVING THE BODY
Age 18
Height 5'11"
Weight 200
Body Fat 12%
Bench 305
Squat 355

your BF% looks more then 12 %... more like 14 or so to me.. Just being honest.. If you want to have a 6 pack you may need to cut down about 20 - 30lbs.. You have only worked out for 12 weeks though... Why don't you just keep going at it for another 6 months and then cut down..

just goin off a electronic scale on the bodyy fat....yea i was curious if there were any supplements that were worth using to speed this process up???

PAIN IS JUST WEAKNESS LEAVING THE BODY
Age 18
Height 5'11"
Weight 200
Body Fat 12%
Bench 305
Squat 355

http://www.discussbodybuilding.com/How_Long_Will_It_Take_To_Burn_Off_That_Fat/m_258113/tm.htm

the suggested way to maintain muscle while losing fat is to lose about a pound a week.  That would mean creating a 500 calorie deficit in your diet, but since you are a beginner (you are right?) you may be able to lose fat and gain muscle at the same time.  I agree with IBB that you should try bulking for a while which will in turn make it easier to cut on down the road and you may still even lose some fat in the process.

i would say that supplements arent really needed at this point but if you want to id get maybe a creatine (to help you hold on to muscle if you do decide to cut way down-again you could probably lose fat while building muscle at teh same time at this stage) and/or a caffeinated NO depending on whether the NO has creatine in it, like NO Xplode.  Also, whey protein of course and maybe fish/flax seed oil.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

No im really not a beginner i just am semi new to supplements.  I've been lifting off and on for probably the past 4 years but because of high school sports i've always been forced to stop.  Now that i'am out of school i have a lot more time to devote to weight trainning.  Like I said I am very new to supplements and am just very curious if any of them really work and could help speed things up. 

PAIN IS JUST WEAKNESS LEAVING THE BODY
Age 18
Height 5'11"
Weight 200
Body Fat 12%
Bench 305
Squat 355

If you need a jump and want some type of stimulated effect(energy) get extreme caffeine from prosource.net. It's 4.95 and has 100 servings. (Lasts more than 3 months)
 
Advice physically: Cut. 

Current Supplements: Multi, Whey, Caffeine, BCAA, Vitamin C, Calcium
Current Cycle: Strength

"Do not go where the path may lead, instead go where there is no path, and leave a trail."

Good job man. You've got pretty full, even muscle distribution throughout.

Just hit cardio 3-5 times a week. It helps to find something you really like doing. That way its more fun. For me, its raquetball. Awesome sport, I suggest you try it-- if you haven't already.

Shoulders back.
Head high.
Always progressing.


Supps: whey, flax oil, food, water

and Super Pump, it makes me dizzy sometimes

i do cardio about 2-3 times a week... it consists of walking about 2 miles and jumping rope bc ive heard running will break down muscle . is that true or should i be incorperating running into my cardio...if so how much????

PAIN IS JUST WEAKNESS LEAVING THE BODY
Age 18
Height 5'11"
Weight 200
Body Fat 12%
Bench 305
Squat 355

yo do this, this worked for me its great on treadmill, each minute a level (higher level means faster)

5, 6, 7, 8, 9, 6, 7, 8, 9, 6, 7, 8, 9, 6, 7, 8, 9, 10, 5, 5

so its 20 minutes, for me level 5 was 5.1 MPH, and each level higher meant 0.5 MPH more... on the 10 at the end id just go like 9 or 10 mph dat minute :P

i got that program for the Body For Life book its greaaaaat!!!!!!..

although eventually oyu get bored of treadmill and it seems too tiring......, so currently im hitting the heavy bag as cardio workout :D going great

alright ill definatly try that...any drills for outside running?? 

PAIN IS JUST WEAKNESS LEAVING THE BODY
Age 18
Height 5'11"
Weight 200
Body Fat 12%
Bench 305
Squat 355